There are different types of meditation, but the main goal is the same – it is the suspension of the mental monologue. For most people, it is very unusual to perceive without constantly sounding in the head – interpretation or analysis of what is happening.
Can meditation have negative effects?
Many beginners often ask – is it not harmful?
Over the past few decades, a lot of scientific research has been conducted on the impact of meditation on humans. Almost everyone comes to the conclusion that the influence of meditation is extremely positive, and in various areas, whether it is emotional, physical or energetic aspects.
State of mindlessness
Often the question arises – does mental reaction decrease because of meditation? Oddly enough, but the practice of suspending mental activity-contribute to improving the quality of emerging ideas and solutions, as well as enhance creative inspiration. As for the reaction, it increases significantly due to the decrease in tension in the state.
Professional warriors of all times practiced entering the state of mindlessness, this was practiced not only in the Eastern, but also in some Western military traditions. This reduces stiffness and stress, increases the reaction and rationality of tactical decisions during a clash. In the modern training of a professional fighter, meditative practices are given very great importance.
Let’s look at some fairly simple ways to stop a mental monologue. Perhaps some method will work immediately, and something will require some diligence. In any case, if you practice, gradually “pauses of thoughtlessness” will occur more often, and their duration will increase. The mind needs some time to get used to the possibility of perception – not accompanied by a “verbal accompaniment” in the mind.
Ways to stop the “mental monologue”
Meditative practices can be divided into passive – sitting or lying down, and active-during a walk or other activity.
1) You can imagine with your eyes closed a simple object, a point, any shape, or just look at something. Focus all your attention only on the selected object, and at the same time forbid yourself to mentally describe it. That is: do not formulate anything about the observed object, and do not represent the ways of its application.
2) This option of stopping the mental monologue does not create “turning on silence in the head”, but it is very well suited for beginners, as it allows you to believe in the possibility of perception and action-without thoughts. The essence of the method is “jamming the thought channel”. Everyone can reproduce the monotonous sound of “sound-m-m-m-m…” as long as there is enough air in the lungs. The objective of the exercise is to, without interrupting play of monotone m-m-m – mind, nor breath, nor between cycles of breathing.
While the attention is focused on the monotony of “sounding in the head-m-m-m”, the range on which thoughts arise is busy. This exercise allows the mind to get used to the perception – without mental analysis – of what is happening and its state, and after that, other ways to stop the mental monologue will be easier to master.
3) You can imagine that words do not exist, that is, there is simply nothing to think about. And observing such a conditional position-to continue to perceive the world around us. You can also use this method in passive meditations.
Observing the subjects of your thoughts
There is another very interesting, though not fast enough way. It gradually reveals the “mechanisms of the mind”, forms the skill of stopping a mental monologue, and contributes to a significant improvement in the quality of emerging thoughts and ideas.
This is the practice of ” observing the topics of your thoughts.” You, as often as possible, pay attention to your current thoughts-as an “outside observer”, but at the same time-do not cling to the thought that is currently sounding, so as not to be distracted by the mental development of this particular idea. You seem to be superficially observing the general topic of reflection-ignoring the specific details. Task: to observe the process of thinking – but not to delve into the content, so as not to provoke “involvement in the process of thinking itself”.
This practice will gradually lead to the reduction and cessation of “spinning in a circle” – the same thoughts. They simply will not be interesting to think about – since they have already been observed repeatedly.
Further, the number of negative thoughts – which usually arise when perceiving “annoying topics” – will be significantly reduced. Since the conscious observation of such a reaction creates a strong understanding of the obligatory consequence, namely, staying in negative states.
And more and more often and for a longer time, when observing sounding topics in the head, “quiet intervals” will arise between “word flows”. At the thought of a monologue – it is necessary to keep watching, but now, observing the silence.
This method takes some time to form a habit, but it is worth it.
7) Also, to stop the mental monologue, you can imagine yourself as some kind of external consciousness, located a little above the head or in the heart (as it is convenient for anyone), and hearing the thoughts that arise in the head. But at the same time, the” conditional listener ” – as if he does not know the language – in which your thoughts sound, and accordingly – can not understand anything. During” such wiretapping ” – there is silence in the head.
As an active meditation, for example, during a walk or sitting contemplation, you can replace the usual state of “I perceive”, with “perception-without me”, without thinking about yourself, without paying attention to your feelings, as if the perception that is happening is “observation from – no one”. A kind of “process of observing absence” in which “absence” – acts as an observer. In the end: it remains only-observation.
For this – nothing else to do, just to cease to maintain the account such perceived myself in the process, as the body and current thoughts, leaving the focus on the observation, as if dissolving all reality.
Over time, the mind will get used to a freer state of perception, and to stay in such a meditative state, you will no longer need to imagine any conventions.
It is worth adding that stopping a mental monologue can be compared to opening a door to consciousness.
In the end, no matter what you mastering meditation, to achieve harmony with oneself and the world, to look beyond the perceived limits of the current reality, or to effectively influence an objective reality – a skill stop thinking monologue will significantly contribute to the realization of the goals.